What principles should the activities of the elderly follow?
老人活动应遵循哪些原则？

1, according to the different hobbies and physical status of the elderly, different environments, choose the appropriate recreational activities.
1、要根据老年人的不同爱好和体质状态、不同的环境,选择适宜的娱乐活动。

With the principle of simple and easy to learn, easy to adhere to, easy to control the amount of activity, slow and gentle movement, avoid participating in weight-bearing and intense competitive sports.
以简便易学,易于坚持,活动量容易控制,动作缓慢柔和为原则,避免参加负重和激烈的竞技运动。

2. Do what you can, step by step.
2、量力而行、循序渐进。

In the adjustment of the amount of exercise, the elderly who have just participated in sports should not exercise too much, and the time should not be too long.
在运动量的调节上,刚参加运动的老人,运动强度不宜过大,时间不宜过长。

Such as fever, sweating after exercise, conscious energy, good sleep, good appetite, no discomfort, indicating moderate amount of exercise.
如运动后发热、出汗,自觉精力充沛,睡眠好,食欲佳,无不适感,说明运动量适中。

In terms of exercise steps, safe, effective and scientific fitness exercises include three stages: before, during and after exercise.
在运动步骤上,安全、有效、科学的健身运动包括运动前、中、后三个阶段。

That is, 10min of stretching activities should be done before each exercise to increase the elasticity of muscles and ligaments and the flexibility of joints, prevent sports injuries, and then start 20-30min of fitness exercises and 10min of finishing activities.
即每次运动前应作10min的伸展活动,以增加肌肉和韧带的弹性和关节的灵活性,防止运动损伤,而后开始20-30min的健身运动,进行10min的整理活动。

Finishing activities are mainly based on walking and limb relaxation, so that the body gradually returns to normal state.
整理活动主要以步行、肢体放松运动为主,使机体逐渐恢复正常状态。

Note: It is recommended to exercise once or twice a day, about 30 minutes each time, and the total exercise time of a day is not more than 2 hours.
注：建议运动时间以每天1~2次,每次30min左右,一天运动总时间不超过2h为宜。

3, the elderly should choose their favorite sports in order to be able to stick to it for a long time.
3、老年人应选择自己喜爱的运动项目以便于能够长期坚持。

Consciously exercise every day or every other day.
每天或隔日自觉进行锻炼。

Exercise should make the elderly feel capable, easy and pleasant, encounter physical discomfort or weather changes, do not reluctantly, can change the venue or reduce the amount of exercise.
运动锻炼应使老年人感到力所能及、轻松和愉悦,遇到身体不适或天气变化,不要勉强进行,可改换场地或减少运动量。

4, physical examination and self-monitoring Reasonable and moderate exercise is an important way to improve health.
4、体检和自我监护合理、适度的运动是增进健康的重要方式。

The exercise intensity of the elderly should be limited to 60% of the high heart rate, and the appropriate heart rate range is 110 to 130 times /min.
老年人的运动强度应限制在高心率的60%,适宜的心率范围为110~130次/min。

The elderly should carry out the necessary physical examination before exercise, in order to discover the potential diseases and risk factors;
老年人运动前应进行必要的身体检查,目的在于发现潜在疾病和危险因素;

Secondly, appropriate exercise prescriptions can be formulated for elderly individuals to ensure the safety and effectiveness of exercise.
其次,可以针对老年个体泥杆 保定古筝 塑料增韧剂 拱形护坡模具 保定空调维修  托辊生产线制定出相适宜的运动处方,确保运动的安全和有效性;

Objective physical examination can also understand their own health status, to avoid some elderly people due to overconfidence or competitive danger.
客观的身体检查,还可以了解自身的健康状况,避免部分老人由于过分自信或争强好胜引起危险。